Tuesday & Thursday at 6:30pm 

Week 4 In New Cycle 

 

Tuesday 

A.) 6 Sets 

1 Power Snatch 

+

1 Hang Power Snatch 

+

1 Hang Squat Snatch 

 

B.) Thruster + Complex 

5 Sets 

2 Push Press 

+

3 Thrusters @ 75% of 1RM Clean & Jerk 

 

C.) 4 Sets

10 Goblet Squats 

5/5 Single Leg RDL

5/5 Single Leg Reverse Lunges 

 

**Warm-Up & Cool Down, moment prep, coaching, and all other descriptive measures, given in class with Coaches. This is a jam-packed hour, just the bullet points are on the website. 

 

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Thursday 

A.) 5 Sets 

A.) 5 Sets 

1 Halt Clean From Below Knee

+

1 Hang Clean 

+

1 Front Squat 

 

B.) Split Jerk 

4×3 – Increase load! 

 

C.) 3-4 Sets 

10 DB/KB Deadlifts 

Wax Reps Wide Grips Pull-Ups 

 

**Warm-Up & Cool Down, moment prep, coaching, and all other descriptive measures, given in class with Coaches. This is a jam-packed hour, just the bullet points are on the website.